Stronger things

STRENGTH TRAINING, ALSO CALLED RESISTANCE OR MUSCLE TRAINING, IS THE PRACTICE OF BUILDING MUSCLE STRENGTH BY MAKING OUR MUSCLES WORK AGAINST A FORCE. IT’S AN ESSENTIAL PART OF ANY FITNESS ROUTINE, BUT ONLY ONE IN FOUR AUSTRALIAN ADULTS DO THE RECOMMENDED AMOUNT IN A WEEK, AND MANY OF THOSE MISSING OUT ARE WOMEN OR OLDER FOLKS.1

Strength training involves lifting weights or using resistance bands to work the muscles in the body. When you lift weights, you create microscopic tears in the muscle fibres, which then repair and grow stronger during the recovery period.2 Over time, this process leads to increased muscle mass and strength. Strength training is often overlooked by women, perhaps due to fears of noticeably bulking up or thinking that cardio is enough.3 However, strength training has numerous benefits for women, both physical and mental, and it's a crucial component of a healthy lifestyle.

Improved muscle mass

Strength training is the most effective way to build and maintain muscle mass, which is essential for women of all ages. As we age, our muscle mass decreases, and this loss is linked to a variety of health problems such as decreased mobility and increased risk of falls. Strength training can counteract this muscle loss and even increase muscle mass, leading to improved strength, balance, and overall physical function.2

Improved bone density

Osteoporosis, a condition characterised by weak and brittle bones, is a common problem among women, especially after menopause. Strength training has been shown to increase bone density and reduce the risk of osteoporosis.4 This is because the stress of resistance training stimulates the bones to build more bone tissue, making them stronger and more resistant to fractures.

Speeds up the metabolism

Many women are concerned about their weight and body composition and may turn to cardio exercise as a way to burn calories and lose fat. While cardio exercise can be effective for that purpose and improving heart health, strength training has the added benefit of increasing the metabolism, which can lead to higher calorie burn, even at rest.2

This is because muscle tissue is more metabolically active than fat tissue, meaning it burns more calories just to maintain itself. By increasing muscle mass through strength training, women can increase their resting metabolic rate, which can lead to long-term weight loss and improved body composition.5

Enhances mental health

Strength training can also have a positive impact on mental health. Exercise has been shown to be an effective way to reduce stress, anxiety and depression, and strength training is no exception.3 It can boost mood by releasing endorphins, the body's natural feelgood chemicals. It can also increase self-esteem and confidence by improving physical appearance and ability. Additionally, strength training provides a sense of accomplishment and empowerment, and may even become a long-term hobby if you enjoy it enough!

Reduces the risk of chronic disease

Chronic diseases like heart disease, diabetes, and cancer are major health concerns for women. Fortunately, strength training has been shown to reduce the risk of these and other chronic diseases. For example, strength training can improve insulin sensitivity, which can reduce the risk of type 2 diabetes.6 It can also lower blood pressure and cholesterol levels, which can reduce the risk of heart disease. Additionally, strength training has been shown to reduce the risk of certain cancers, including breast and colon cancer.

Reduces pain

Many women experience pain and discomfort in their backs, necks, and shoulders. This can be due to poor posture, but it can also be affected by pregnancy and lifting or carrying children. Strength training can help to correct posture by strengthening the muscles that support the spine and improving overall body alignment.6 This can alleviate pain and discomfort, and even prevent future injuries. Additionally, strength training can help to reduce the risk of falls, which can be especially important for older women at a higher risk of falls and associated injuries.

Customisable to individual needs

One of the great things about strength training is that it can be tailored for the individual. Women can choose from a variety of equipment and exercises, including free weights, machines, resistance bands, bodyweight exercises, and more. They can also adjust the weight and intensity of their workouts to match their fitness level and goals.

Strength training can be done at home, at a gym, or even outside, making it a flexible and convenient option for women with busy schedules or limited access to exercise facilities.

Conceptions of strength training

A common concern among women is the fear of developing an overly muscular physique.1 However, this fear is often unfounded. Women typically don’t have enough testosterone to build large amounts of muscle mass naturally, and it takes years of dedicated training and a specialised diet to achieve a bodybuilder's physique. Instead, strength training can help women achieve a healthy, strong body that supports their wellbeing.7 Furthermore, strength training can improve body confidence and self-esteem by focussing on strength and function rather than appearance.

Getting started

Beginning strength training can seem daunting, but everyone has to start somewhere! It's essential to begin with a proper warm-up and to use proper form (techniques) during exercise, to prevent injury. Talking to a certified personal trainer or fitness professional can be helpful in designing a safe and effective strength training program. If you're looking to improve your health and well-being, consider adding strength training to your fitness routine and to help you achieve a strong and healthy body that supports your overall health and wellbeing.

1Muscle strengthening activities among Australian adults: https://www.aihw.gov.au/ getmedia/2f8e0603-5055-4018-9a7d-4960d17e1d40/aihw-phe-275.pdf.aspx 2Resistance training – health benefits: https://www.betterhealth.vic.gov.au/health/ healthyliving/resistance-training-health-benefits

3Physical activity and exercise guidelines for all Australians: https://www.health.gov. au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-forall-australians

4Effects of resistance exercise on bone health: https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC6279907/

5Strength training for women as a vehicle for health promotion at work: https://www. ncbi.nlm.nih.gov/pmc/articles/PMC5523796/

6Why resistance training is essential for women at every age: https://www.hcf.com. au/health-agenda/women/strong/resistance-training

7The effect of resistance training in women on dynamic strength and muscular hypertrophy: https://pubmed.ncbi.nlm.nih.gov/31820374/